Knee to Nose

The movement pairs a lift with a round. In the extension phase, the leg reaches back and up with the spine long. In the tuck phase, the spine rounds, the belly draws in and the knee meets the nose. The contrast between the two, repeated slowly, is the entire exercise.

To strengthen the abdominals and shoulders by moving between a long extension and a rounded tuck from Plank.

1. 1Begin in Plank with the shoulders over the wrists.
2. 2Lift the right leg back and up, keeping the hips square and the spine long.
3. 3Exhale, round the back and draw the right knee toward the nose.
4. 4Inhale to extend the leg back and up again.
5. 5Repeat for 5 to 8 repetitions, then switch sides.
6. 6Lower the foot to the floor and rest in Child's Pose.

Instead of searching for the “correct” position, notice:

• •Shoulders stay over the wrists, with the arms straight.
• •Hips square, not rotating open as the leg lifts.
• •Spine rounds fully in the tuck and lengthens fully in the extension.
• •Neck relaxed and the gaze following the knee.

Exhale into the tuck and inhale into the extension. The rhythm of breath keeps the movement smooth.

See what the hips do in the extension. If the lifted hip opens to the side, the leg is working without the trunk. Then the shoulders, which should stay over the wrists as the spine rounds.

Reflect after practising:

• •Make the movement smaller if the knee does not reach the nose.
• •Keep the supporting knee down for an easier version.
• •Move slowly, with the breath leading the pace.

Rather than mistakes, you may notice:

• •Practise the spinal round in Cat-Cow first.
• •Hold the tuck for a breath to feel the abdominals work.
• •Use hands on blocks to ease the wrists.

• •Knee on the floor for the supporting leg.
• •Hands on blocks.
• •Smaller range of motion.

• ✓Lower the lifted foot to the floor.
• ✓Rest in Child's Pose or Downward Facing Dog.